If you like your steaks and hamburgers, listen up: One study found that red meat may increase your risk of type 2 diabetes.

An analysis of data collected from nearly 150,000 health professionals who were subsequently tracked during a 4-year period found that increasing red meat consumption over time was associated with an increased risk of type 2 diabetes. The association was only partly related to weight gain observed in the meat eaters group.

Compared with a control group that reported no change in red meat intake, an increase of more than one-half serving per day of red meat was associated with a 48% elevated risk of type 2 diabetes in the subsequent 4-year period. Reducing red meat intake by more than one-half serving per day showed little effect during a 4-year follow-up period, but decreased type 2 diabetes risk by 14% over the course of several more years.

The findings, recently published in JAMA Internal Medicine, are consistent with previous studies that showed red meat consumption has been associated with increased risk of type 2 diabetes. But these results are the first to show that changes in red meat intake are related to subsequent type 2 diabetes risk. Study authors conclude that limiting red meat consumption over time may help prevent the onset of type 2 diabetes.

Researchers from Singapore reviewed data from three National Institutes of Health (NIIH)-sponsored studies of U.S. men and women health professionals. Diet was assessed using a food frequency questionnaire and results took into account such factors as age, family history, race, marital status, initial and subsequent red meat consumption, smoking status, alcohol intake and physical activity.

However, not everyone agrees with the authors’ conclusions.

In an accompanying commentary, using the “redness” of the meat as a factor in diabetes risk was challenged as potentially misleading. The reviewer suggested a better description of the characteristics of the meat at issue would be the saturated fatty acid (SFA) content.

Redness in the meat is largely attributed to the presence of myoglobin, an oxygen-carrying protein. Many cuts of chicken have more myoglobin than pork, and tuna has almost twice the myoglobin content of beef, but may reduce the risk of heart disease due to its omega-3 fatty acids.

Important sources of SFAs are processed meats such as sausages, salami and bacon, which have a higher content of SFAs and cholesterol than fresh red meat. The fat content of sausage, for example, can reach 50% of the weight. Processed meat is treated by salting, ruing or smoking, which can lead to increased intake of carcinogens.

A recent article published in the journal Circulation found that consumption of processed meat, not other types of meat including “red” meat, was associated with a greater risk of coronary heart disease, stroke and type 2 diabetes. The JAMA Internal Medicine study didn’t distinguish red meat from processed meat in their results.

Consuming less meat or no meat at all is a viable option to reduce the risk of type 2 diabetes. However, meat rich in myoglobin contains many important nutrients as well as iron. For those who want to keep meat in their diet, focus on high-quality protein that’s low in total and saturated fat rather than cut out meat altogether. This includes lean cuts of beef or low-fat pork, such as pork loin and sirloin, along with fish, poultry and low-fat dairy products.

As the commentary concludes, the unwelcome health effects of meat aren’t due to the type of protein, but the type of fat consumed.